WOD
04 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2019

A. Deadlift
5 | 5 | 3"

B. For time:
Row 3 km, startoff and perform 7 Burpees every 2 minutes.

note: 20 minute time cap

Power-Up

Powerlifting: 5 November 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1